Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Warmup
Hip Halo Warmup
-into-
6 min AMRAP
3 Power Clean (empty bar – build across)
5 Up Downs to seal pose
10 Lateral Bar Hops
2. Workout Prep
2 sets:
3 Power Cleans (Touch and Go)
2 Bar Facing Burpees
Workout (Time)
Ducky
Freedom (RX’d)
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
(KG conv: 52/36)
Independence
21-15-9
Power Cleans (95/65)
Bar Facing Burpees
(KG conv: 43/29)
Liberty
21-15-9
Dumbbell Power Cleans (light)
Up Downs
Target time: 4:30-5:30
Time cap: 8 minutes
Accessory
Flat Bench DB Chest Fly
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
https://youtu.be/gasK_1fNVdk
Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
*Rest 1:00-1:30 b/t sets
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Single Arm DB Kickback
https://youtu.be/GY3I9963Cfg
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)